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Flybye

17
Oct

Flybye

Midcoast CrossFit – HIIT

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Metcon (No Measure)

Part One

Cycle Sprints and Rowing Sprints As Fast As Possible

5 calories – rest 30 seconds

10 times through

Rest 1 minute from last finisher before starting part 2

Metcon (No Measure)

Part Two

Twice Through

One Round 35 second on/25 seconds off

1. Wall Balls

2. KB Swings

3. Bicycle Crunches

4. Jump rope

5. Push Ups

6. KB Front Squats

One Minute Rest

Metcon (No Measure)

Part Three

Twice Through

40 seconds on 20 off

1. Mountain Climbers

2. Air Squats

3. Flutter kick w/dumbbell pass through

4. Dumbbell shoulder presses

5. Plated Lunges

6. Plank

Rest one day

Metcon (No Measure)

Part Four

Twice Through

40 seconds on 20 off

1. Ring Pulls

2. Burpees

3. Star Jumps

3. Dead Bugs

4. Ring Dips (Box or Bench)

5. KB Sumo Squats

6. Plank Reach Throughs

Rest one day

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